Ditch the Pills: A Doctor's Guide to 15 Foods That Naturally Crush Bad Cholesterol

7. Flaxseeds

Flaxseeds are tiny but mighty, bringing a double punch of soluble fiber and omega-3s to your cholesterol management toolkit. Research shows adding just two to four tablespoons of ground flaxseed to your diet each day can lower LDL cholesterol (especially in those with high cholesterol), while giving your body a plant-based source of healthy fats. Buy whole flaxseeds and grind them at home for the best nutrition, or use pre-ground in smoothies, oatmeal, or baking. Flaxseeds blend seamlessly into yogurt, pancake batter, or sprinkled on salads for a subtle nutty flavor. Drink a little extra water as you add in flaxseed, and store ground flax in the fridge for freshness. Flaxseeds’ gentle, sustainable benefits are a testament to caring for your heart in ways that fit your lifestyle.

8. Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and trout are at the top of most doctors’ lists for heart health. Their omega-3 fatty acids may not directly lower LDL, but they do reduce triglycerides, decrease inflammation, and can gently improve HDL levels. The American Heart Association recommends two servings a week for noticeable benefits. Bake, grill, or broil these fish for easy meals. Top salads, fold into tacos, or enjoy with whole grains and veggies for a balanced plate. If fresh fish is tough to find, canned salmon or sardines are affordable, convenient options. If you take blood thinners or have dietary restrictions, check in with your care team first. These wonderfully flavorful fish help build a meal plan that supports your heart with both strength and satisfaction.